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Wednesday, October 29, 2014

Recommended Training, Diet And Supplementation For Women

Many women want a tight, firm, toned body, but are concerned that muscle training could make them big and bulky. They are afraid that lifting weights could cause their muscles to bulk up like men do. Don't worry - this is not a problem. Women don't build bulky muscles, because they have low levels of testosterone. If you want to get a toned body, lifting heavier weights at the gym will make a huge difference. In addition to working out with weights, diet and supplements are also important to getting the hard body you desire.

Diet Recommendations

To have the body of your dreams, certain diet changes are required. You will never get lean if you eat pizza and pasta on a daily basis. Here are the basic guidelines to adhere to:

- Count Calories - The major difference between men and women as far as the diet they need is that women need fewer calories because they are generally smaller and have less muscle mass. If you want to lose weight, you need to take in fewer calories than you expend. At the same time, you can't starve yourself, or you won't build muscle. Set a target for daily calories, and then count your calories.

However, eating 1 pizza, drinking fizzy drinks and finishing up with some cake to make 1,500 calories won’t give you the body that you want. It’s important to eat good food in order to stay healthy as well. Junk food will destroy your body on the long term.

- Track Macronutrient Ratios - Even if you eat the same number of calories, your results will be quite different if you get 80% of those from carbs vs. 80% of them from protein. Women tend to burn more fats more easily than men do, so women often do well on a diet low in carbs. Shoot for "low carb" but not "no carb", in order to lose weight and gain lean muscle.

- Get Enough Protein - When you want to build new muscle, you need to eat protein in order for your body to have the building blocks to build it. The recommended amount for you may be more than you're used to, but your body will adjust, and you will appreciate how full protein can make you feel.

Monday, October 27, 2014

Healthy Weight Loss Recipe - Avocado Burger

Does the idea of an amazing Avocado Burger, that has an out-of-this-world taste, while also being great for both your health AND your waist line, sound good to you? Well, I have to tell you, I cooked up the BEST Avocado Burger I've ever had, last night, and I owe it all to Flavia's NEW Skinnylicious cookbook.

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Monday, October 20, 2014

Start Your Career As A Fitness Trainer

All of us are well aware of the importance of a healthy lifestyle today and so we are constantly looking out for ways in order to achieve this. Staying fit and active by working out is amongst the best methods to keep up with a good health. As a result, the health and fitness industry is one of the fastest growing industries in the world. Therefore, a career in personal training can be a wonderful opportunity for you. Read on further to learn more.

What Is A Fitness Trainer?

A fitness trainer also called a fitness instructor is a professional who helps people to perform various exercises in a proper and systematic manner and thus maintaining a good physical health. He also guides them in planning and implementing exercise routines that will benefit them and also advices a specific diet and nutrition that they should take. He may train people either in a gym or in a more informal environment. The job of a fitness trainer can be that of a freelancer, a self-employed or a salaried worker in a gym or some other fitness training center. He/she may specialize in weight training, aerobics, yoga, or some other fitness activity.

Things a Fitness Trainer Does:

- He/she guides the fitness enthusiasts on what goals to set and how to accomplish them

- If in a gym, he/she will be teaching people about how to make use of the equipment properly and efficiently and complete their workout effectively

- He/she can run group classes as well as work individual for private clients.

- He/she is also aware about the new developments in the fitness world and can guide the clients accordingly.

Educational Requirements

Sunday, September 21, 2014

Mr. Olympia 2014 Results

And the winners of Olympia 2014 are: 



1. Phil Heath 
2. Kai Greene 
3. Shawn Rhoden
4. Dennis Wolf
5. Dexter Jackson


1. James Flex Lewis
2. Eduardo Correa
3. Jose Raymond
4. Baito Abbaspour
5. Aaron Clark


1. Jeremy Buendia
2. Sadik Hadzovic
3. Jason Poston
4. Matt Acton
5. Steve Cook



1. Juliana Malacarne
2. Dana Linn Bailey
3. Tycie Coppett
4. Karina Nascimento
5. Sabrina Taylor


1. Iris Kyle
2. Alina Popa
3. Debi Laszewski
4. Alana Shipp
5. Yaxeni Oriquen


Friday, August 8, 2014

Getting The Most Out Of Your Fitness Regime

Often, a lot of time and effort goes into a fitness regime, so it’s important that one makes the best of it. It is worth planning and tailoring a fitness regime to be specific to the goals in mind – building and toning up requires a different exercise routine when compared to reducing fat and slimming down. A diet is crucial too, and taking the right vitamins and supplements is essential to achieving a healthy balance.

Plan Exercise and Dieting Routines In Line with Your Goals

Building muscle and reducing fat are the two popular goals for fitness regimes, but the approaches are very different. Not only do the two plans require different workout regimes, they will also require specific dietary adjustments. To achieve weight loss goals one needs to restrict calorie intake – as the body burns energy throughout the day and during exercise, a reduction in calories will force the body to burn fat.

On the flipside, if the plan is to bulk up or tone, there will be a need to increase the intake of certain food groups to ensure the body has the right nutrients to build muscle. In addition, it will be difficult to achieve a low calorie diet when there are post workout meals planned. Workout routines are different for these two goals – cardio training is great for losing weight, but if trying to build muscle, cardio training needs to be limited as this could reduce the calorie surplus that can be used for building muscle.

Supplements for Weight Loss or Muscle Building